StrengthIntermediateDaily~45 min
Single-Dumbbell Overhead Squat, Bench Press & Triple-Under
Single-Arm Dumbbell Overhead Squat 5-5-5-5-5
Bench Press 3-3-3-3-3
Triple-Under 1-1-1-1-1 (max unbroken)
Single-dumbbell overhead squat: moderate-heavy load, 40-50 lb DB for men/25-35 lb for women
Bench press: heavy, 75-85% 1RM
Equipment
BarbellJump RopeDumbbellBench
Workout Details
- Stimulus
- Strength-focused session developing overhead stability with unilateral loading, upper body pressing strength, and triple-under skill work. Focus on building to heavy sets across 5 working sets of each lift, followed by maximal unbroken triple-under attempts.
- Score Type
- Load
- Rep Scheme
- Complex